Anulom vilom or alternate nostril breathing balances the nervous system and reduces anxiety. Close the right nostril and inhale through the left for four counts, then switch and exhale through the right for eight counts. Bhramari or the humming bee breath activates the vagus nerve and has a rapid calming effect.
Begin with five minutes of anulom vilom before meditation or before sleep. Consistent practice of one technique produces real effects within weeks. You do not need to master all three.